Breathwork – The Unsung Hero

Breathing is a natural, automatic function that we rarely pay attention to, yet it plays a crucial role in our physical, mental, and emotional well-being. While many of us may take it for granted, the art and science of breathwork—the conscious control of breathing—has been practiced for centuries in various cultures. Breathwork is an unsung hero that holds immense potential for enhancing our lives in ways we are just beginning to understand.

The Physiology of Breathing

Breathing is a complex physiological process that involves the respiratory system, circulatory system, and the brain. When we inhale, the diaphragm contracts and moves downward, creating space for the lungs to expand. Air flows in, oxygenating the blood, which is then pumped throughout the body by the heart. When we exhale, the diaphragm relaxes, pushing air out of the lungs, expelling carbon dioxide, a waste product of cellular metabolism.

This cycle of oxygen in and carbon dioxide out is vital for maintaining the body’s pH balance, energy production, and overall homeostasis. But beyond its basic physiological functions, breathing also has profound effects on our nervous system. The autonomic nervous system, which controls involuntary functions like heart rate and digestion, is divided into the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. Breathwork has the unique ability to influence this system, allowing us to shift between states of heightened alertness and deep relaxation.

When practicing these techniques it is normal to feel tingles throughout the body and different sensations as you breathe deeper. As the oxygen moves through the blood, it alkalinizes, increasing the pH level. Our bodies can also hold in more carbon inside our lungs if we need to instill more acidity in our blood. Our bodies stay at a natural level of 7.35pH and can range from 7 to 7.7pH range.

Different Breathing Techniques

Various breathwork techniques have been developed to harness the power of controlled breathing. Here are a few:

1. Measured Breathing (Pranayama): This ancient yogic practice involves controlling the breath through specific patterns, such as inhaling for a certain count, holding the breath, and exhaling for an equal length of time (e.g., seven or ten seconds). This technique helps balance the nervous system and promotes mental clarity. We use this breathing technique before delving deep into our meditation instilling a clear and focused mind.
2. Skull Shining Breath (Kapalabhati): A powerful yogic breathing technique that involves short, forceful exhalations followed by passive inhalations. This practice is to cleanse the respiratory system, invigorate the mind, and energize the body. We use this breathing technique to clear heavy emotions allowing us to send our vibrations to the brain feeling a glowing or shining feeling in the skull, hence the name.
3. Alternate Nostril Breathing (Nadi Shodhana): This technique involves breathing in through one nostril and out through the other, alternating sides. It is used to balance the hemispheres of the brain and promote mental clarity and relaxation.

Benefits for Stress Reduction and Cognitive Function

One of the most well-documented benefits of breathwork is its ability to reduce stress. By activating the parasympathetic nervous system, controlled breathing can lower cortisol levels, reduce heart rate, and promote a state of relaxation. This physiological response not only helps in managing daily stress but also has long-term benefits for mental health, including reducing symptoms of anxiety and depression.

In addition to stress reduction, breathwork has been shown to enhance cognitive function. Improved oxygen delivery to the brain can enhance focus, memory, and decision-making abilities. Techniques like measured breathing and box breathing have been used in high-performance settings, from athletic training to corporate leadership, to maintain mental sharpness under pressure. We teach our students that if they ever find themselves in an emotionally compromised situation, that if it is safe to do so, to perform some of the breathwork. In our practice, we demonstrate and prove to our students the power of these techniques. It is then up to us to be aware in those moment to utilize these tools by properly implementing them.

Emotional Release Through Self-Awareness

Breathwork is also a powerful tool for emotional healing. By bringing conscious awareness to the breath, we can tap into the body’s stored emotions and release them. This process can lead to profound emotional release, helping individuals process trauma, grief, and other suppressed emotions. Techniques like deep diaphragmatic breathing and Wim Hof method breathwork can facilitate this emotional cleansing, leading to greater self-awareness and emotional resilience.

As you can see each type of breathwork is very different yet in each practice, the mind is fully focused on the breath allowing us to utilize the entirety of our diaphragm to breathe with. Often times, we can bring awareness to spots in our bodies in which we hold tension helping to bring awareness to what stresses we hold in the body. This often happens as we are not able to take a full deep breath due to a muscle restriction. When we notice that restriction, when our mind focuses on it, we can allow that tension to melt into relaxation.

One of the most important aspects of breathwork is holding the breath, in most of these practice (not all) there is an element of holding the breath which forces you to deal with the fight or flight reflex forcing you to relax. This is a critical part of our breathwork practice as a lot of the work in relaxing the body and subconscious is done in this state. This state of awareness in allowing the tension to relax from your body can often times help release stored emotional energy within our bodies. We see how those emotions were being held in specific muscles.

Integration into Martial Arts Practice

In martial arts, breathwork is integral to performance, focus, and energy management. Techniques like breathing through your nose and simply bringing awareness to the breath can help martial artists maintain composure during intense training or competition. Breath control is also essential for mastering techniques that require explosive power or sustained endurance. Through controlling our breath we may control our minds and our bodies.

In practices like Taekwondo, proper breathing aligns with the rhythm of movements, enhancing the effectiveness of strikes, blocks, and forms. It can allow us to add more power or create a strong shield in our muscles for an impending attack. Breathwork also plays a critical role in meditation and mindfulness practices that are often part of martial arts training, helping practitioners cultivate a calm, centered mind.

Breathwork in Meditation

Scientific Evidence Supporting the Benefits of Breathwork

Scientific research supports the myriad benefits of breathwork. Studies have shown that breathwork can reduce symptoms of anxiety and depression, improve heart rate variability (a marker of cardiovascular health), and enhance cognitive function. For example, a study published in Frontiers in Psychology found that yogic breathing exercises significantly reduced stress and improved mental well-being in participants.

Another study published in the Journal of Clinical Psychiatry found that a regular practice of controlled breathing exercises improved symptoms in individuals with major depressive disorder. Moreover, research in neuroimaging has shown that breathwork can alter brain activity, increasing connectivity in regions associated with emotion regulation and cognitive control.

Breathwork is a powerful, accessible tool that can enhance physical, mental, and emotional well-being. Whether used for stress reduction, cognitive enhancement, emotional release, or as part of a martial arts practice, the benefits of conscious breathing are profound and far-reaching. As scientific research continues to uncover the mechanisms behind these effects, breathwork is poised to take its rightful place as a cornerstone of holistic health practices.

Integrating breathwork into daily life, whether through simple measured breathing, just being aware of using your diaphragm to breathe, or more advanced techniques, offers a pathway to greater self-awareness, resilience, and overall well-being. The unsung hero of our physiological processes, breathwork deserves recognition for its transformative potential.

Look out for our Podcast episode touching on this topic a bit deeper which should be coming out in the next two weeks. If you haven’t already, make sure to check out The Unlimited You to learn more about how integrating a holistic martial arts lifestyle can unlock your hidden potential.

Sources

1. Yogic Breathing and Mental Well-being:
   • Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571-579. doi:10.1016/j.mehy.2012.01.021.
   • Sharma, M., & Haider, T. (2015). Yogic breathing practices: Physiology and psychophysiology. Journal of Psychosomatic Research, 78(6), 609-615. doi:10.1016/j.jpsychores.2015.04.003.
2. Breathwork and Stress Reduction:
   • Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I – Neurophysiologic Model. The Journal of Alternative and Complementary Medicine, 11(1), 189-201. doi:10.1089/acm.2005.11.189.
   • Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571. doi:10.1016/j.mehy.2006.02.042.
3. Breathwork and Cognitive Function:
   • Paul, M., & Garg, K. (2012). The effect of Pranayama on the attention and concentration of students. Journal of Exercise Science and Physiotherapy, 8(2), 92-95.
   • Zeidan, F., Johnson, S. K., Gordon, N. S., & Goolkasian, P. (2010). Effects of brief and sham mindfulness meditation on mood and cardiovascular variables. Journal of Alternative and Complementary Medicine, 16(8), 867-873. doi:10.1089/acm.2009.0321.
4. Breathwork for Emotional Release:
   • Rockwell, R. (2011). Exploring Breath, Sound, and Movement in Psychotherapy. Journal of Bodywork and Movement Therapies, 15(3), 348-355. doi:10.1016/j.jbmt.2011.04.007.
   • Grof, S., & Grof, C. (2010). Holotropic Breathwork: A New Approach to Self-Exploration and Therapy. SUNY Press.
5. Breathwork in Martial Arts:
   • Seitz, F. C., & Olson, L. (2008). The Effects of Martial Arts Training on Mood, Behavior, and Cognition. International Journal of Behavioral Medicine, 15(1), 1-18. doi:10.1007/s12529-007-9001-1.
   • Wright, P., & Smith, D. (2009). Taekwondo: The state of the art. Journal of Martial Arts, 24(3), 50-56.
6. Scientific Evidence on Breathwork Benefits:
   • Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. doi:10.3389/fnhum.2018.00353.
   • Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., … & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451-458. doi:10.1007/s10072-016-2790-8.

* At the time of this writing, Master Victor is currently a disciple of Paramahansa Yogananda but has not yet been initiated into Kriya Yoga. Hung Sau is a meditation technique used on this path.